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"When one has reached maturity in the art, one will have a formless form. It is like ice dissolving in water. When one has no form, one can be all forms; when one has no style, he can fit in with any style." ~Bruce Lee


Sirloin Steak With Avocado Salad


Now if this doesn’t make you hungry, I don’t know what will. Losing fat and gaining muscle with this plate of awesomeness!
Beats a protein shake any day, cause it’s REAL food YO! The red meat delivers a ton of protein and some natural creatine, healthy fats from the avocado and tons of fibre from the veggies. Perfect post workout  meal if you ask me.

I personally love using coconut oil to cook. It’s composition doesn’t change when heated. Also it is made out of medium-long chained fatty acids whom have energy delivering properties opposed to fat storing, as a lot of other fats tend to do. Plus it smells and taste amazing without being over the top present towards the ingredients you use for your recipes.
Check out some info about this awesome super food ingrediënt:


This how you make it, have a blast!! 😉

Serves 4

Prep. Time: 15 minutes.

Cooking Time: 8 to 10 minutes


  • 2 big sirloin steaks;
  • 1 avocado, peeled and diced;
  • 1 big red bell pepper, diced;
  • ½ cup of celery, sliced;
  • 2 green onions, chopped;
  • 2 tbsp. extra virgin olive oil;
  • 1 tbsp. lemon juice;
  • 2 tbsp. Coconut oil
  • Sea salt and freshly ground black pepper;

Source: http://paleodietlifestyle.com/sirloin-steak-avocado-salad/


2012 in review

The WordPress.com stats helper monkeys prepared a 2012 annual report for this blog.

Here’s an excerpt:

The new Boeing 787 Dreamliner can carry about 250 passengers. This blog was viewed about 1,200 times in 2012. If it were a Dreamliner, it would take about 5 trips to carry that many people.

Click here to see the complete report.

PIMP your diet folks!!

PIMP YOUR DIET and get lean with these 10 tips!!
1. Eat every 5-6 days a Cheat Meal and not every 2-3 days, you want to be slimmer and leaner, then remember this golden rule!

2. Avoid fried foods!

3. Eat healthy, but eat especially with enough variety, this is a mistake many bodybuilders or many athletes make. Do you want to make progress, do not eat chicken every day.

4. Eat every 3-4 hours, this way you will have your own metabolism accelerated .

5. Eat more fruits and vegetables.

6. Don’t starve yourself, a mistake that many people make. Nutrition provides a faster metabolism, no food only slows your metabolism down.

7. Don’t neglect your carbs, eat no more than 3 days very high protein and low carbohydrate. You need carbohydrates to burn fats and to have energy to get your workouts done. Check this link out for some examples of good carbs 😉


8. Don’t neglect your fat intake, many people want to lose weight or get leaner and they eat virtually fat-free, wrong! Certain hormones act on fat, such as testosterone. The lower the fat intake, the lower the testosterone level, the higher the estrogen level. Resulting in muscle atrophy and increased fat around the abdominal area. Check the link below for more examples about healthy necessary fats in your diet.


9. Avoid refined sugars and processed food, because these are the ones that make you fatter.

10. This one is more for the ladies out there. Last but not least: Check your progress positively. Also check your clothes measurements instead of your weight. You may have lost lots of fat and replaced it by muscle ergo still weigh the same while having achieved what you wanted to. Losing a dress size for example and still weighing the same is a good thing. Fat is more volume, plus you need muscle to have that lean look your striving for. Also more muscle means a higher metabolism at rest. So if you pimp your diet and get some good workouts, check your measurements rather than focusing on your weight too much.

Hope these tips will get you started or keep you going and help you out making the right choices. Remember healthy doesn’t mean boring or tasteless. It’s all in the mind my friends 😉



Stats & Facts Source: Ignace Paepe aka ‘The Anabolic Chef’

My apologies dear vegetarians, you’re welcome dear carnivores!

Hey gals and guys,

Let’s take a moment to talk about the right protein choice and have a closer look to this, yummie yummie in your tummie, option.

This time we will talk about steak, steak is the right choice of protein for lean muscle growth. 250g of steak contains 317 calories, 59g protein, 0g carbs and 9g fat. Depending on the kind of cut, the fat will vary though. Tenderloin being much leaner than rib-eye for example.
It is not the leanest source of protein, but for building muscle the fat helps to spare muscle glycogen and stimulates its own production of testosterone. Remember that the more muscle you have, the more calories you burn at rest. Becoming a lean, mean machine. Oh yeah!

The 250g steak also contains 45% of the daily intake of vitamin B12, which plays a vital role in the production of red blood cells, the body’s main mechanism for oxygen.

This 250g steak also contains 25% of the daily intake of zinc, an important mineral that is known for its antioxidant function and it also helps the anti-aging by protecting muscle and skin. In addition, zinc is also a stimulant for the own production of testosterone.

And last but not least, after eating this 250g steak, the body produces Creatine which plays a major role in building muscle mass.

Hope these stats and facts were as interesting to you as it was to me when I read them.

So remember to put the right stuff in your bodies if your goal is to have some lean muscle on your frame. Remember that you can train all you want but more than half the work is done in the kitchen the rest in the gym. Wanna get lean as F#$k, have a good steak just like in the pic above, with lots of veggies. No carbs needed especially later in the day.

Don’t be that guy on the right!!

I’ll be posting a vegetarian alternative soon, but being a meat lover myself I went for this post first. 😉

Stats and facts from my friend Ignace Paepe aka  ‘The Bodybuilding Chef’

I’m Back!!!

Okay been a while I’ve posted something, been quite busy, so sorry.
Worked my ass off in Belgium, couldn’t train much but thanks to High Intensity workouts, like crossfit style workouts I managed to stay in quite good shape. Ok, I’m back in Singapore for a week now, damn jetlag was killing me BUT I’m ok now. Went for a run almost every day on top of my MMA training, so I guess things could be WAY worse.

Now been working on a fb page for my Personal Training  and coaching activities, almost ready. Gonna start training besides MMA at Crossfit Singapore BECAUSE in november yours truly is going for the Crossfit level 1 trainer certificate course.
I went through the manual and folks, this ain’t chicken feed, this is legit and quite the real deal to be certified in. I already use crossfit based exercises but now it’s time to go deeper into the subject. It will mainly shape the way I will conduct my coaching. I will mix it up with what can be usefull from my TRX and Martial Arts experience, to get anyone who wants to be, in the best shape ever.

Ok gotta run, MMA class starts in less than sixty minutes, BOOM!!!

Crossfit Jitsu

I try to go on a regular basis to my BJJ professor in Brussels again. Has been a while. Only did a bit of MMA or boxing lately but found a way now to get in Brussels on time AND with public transport. Never thought I would prefer public transport that much over going by car. It’s quite awesome actually, you don’t have to watch the road, always take my little laptop with me to look at some BJJ instructional from the great ones (Jeff Glover, Andre Galvao, Marcelo Garcia, Abmar Barbosa, and so on). Love it! Beats the car anytime. Sometimes I was so knacked from work I had to slap myself not to fall asleep to get in Brussels in one piece.

My work has been swallowing a lot of my time recently, but I’m staying in shape with Crossfit kind of exercises at home. Truly awesome. My BJJ professor has caught the bug as well and has been doing Crossfit for over six months now and has taken it to the mats to crank our cardio up. Pure awesomeness and effectiveness I must say.

Yesterday’s warm up after a little stretch was 10 push ups, 15 lunges with 10 kg weight front-raising it during the lunge, 20 squats with the 10 kg weight as well. Repeating this as much as possible in 15 minutes and try to achieve as many rounds as possible with good form. Every minute the coach yelled for 3 burpees as well. Not too bad as a starter 🙂 Anyways after that it was sweep drills followed by some good old rolling for the last 45 minutes remaining.

For those who wonder, it’s at Icon Jiu Jitsu Brussels, classes are led by Juan Grizzo, Awesome super relaxed guy. Great atmosphere at the club. Love the fact how he added the crossfit to the Jitz classes cause that’s mainly how I’m gonna get results with my clients in the near future as well.

Crossfit are high intensity fat burning and lean muscle-building workouts, your cardio will go through the roof if you stick to it. Plus you learn to fight yourself. Cause whatever sport you want to excel in, you’ll have to agree that your worst enemy is yourself. When you get to convince yourself that you’re tired even when there’s still some left in the tank or even before you have even started your workout. Now you got to beat your past time, repetition, intensity.

No excuses allowed here. Just how it should be!!


My buddy Kim Hock is getting ready to SMASH!!!!

My gym mate Kim ‘The Hulk’ Hock is getting ready to smash his opponent around this saturday 23rd at the Negara stadium KL, Malaysia.

He’ll be representing Juggernaut FC, Singapore AND the Avengers ;-).

I was really impressed with his performance and also how he handled his first PRO-fight in the earlier One FC event. He managed to stay composed and remain calm in front of such a big crowd for the first time. I mean this is huge not to get stressed too much before your fight, even more I would say Kim was having FUN. And that can only be in your favor if you ask me. I’ll definitely gonna be rooting for my boy, can’t wait to train with him again in september.

I would give a lot to be in KL this weekend to see this one live actually. Kim Hock is on the card, as well as AJ Pyro I became friends with and trained with. My former black belt instructor Rodrigo Praxedes. Adam Kayoom who I don’t know that well, but had the opportunity to train with him a couple of days when he was teaching at Bangkok BJJ, super cool guy. Roger Huerta is on the card as well, gave a wrestling clinic when I was training at Tiger, super nice guy too. I mean splendid line up, and knowing the guys who step in the cage is even more exciting then to watch right.

On the other hand my fiancée is coming over that same day after having missed her for nearly 4 months. So my thoughts will be in KL but then again maybe not that much. But as soon as we can untie each other, I’m sure we’ll watch it together on the net. She does Muay Thai and likes watching MMA as well (Lucky me). So go Kim, Rodrigo, AJ, Adam and Roger. Get that win and have fun doing it guys!!

By the way watch how Kim dominated in his earlier fight, you gonna love it!! Super entertaining fight 🙂

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